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    How to Lose Fat with Science-Based Tools

    Engage in novel types of movements during exercise such as HIIT, SIT, and MICT to mobilize stubborn body fat pads. Choose exercise based on personal preference and goals.

    enMay 24, 2021

    About this Episode

    This episode I describe the science of fat loss, including how fat is mobilized and oxidized (burned) and how to increase fat burning by leveraging the nervous system. Most people don't realize it, but our neurons connect to our fat and release epinephrine/adrenaline to facilitate fat oxidation. Access the full show notes, including referenced articles, resources and more at hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Waking Up: https://www.wakingup.com/huberman Momentous: https://www.livemomentous.com/huberman Timestamps (00:00:00) Introduction  (00:00:31) Sponsors: AG1, LMNT & Waking Up (00:06:00) Fat Loss: The Key Role of Neurons  (00:08:44) The First Law of Fat Loss  (00:11:00) Neurons Connect To Fat! (& That Really Matters)  (00:13:38) 5 Pillars of Metabolism: Sleep, Essential Fatty Acids, Glutamine, Microbiome, Thyroid  (00:19:20) Mindset Truly Matters: Amazing Examples of Beliefs on Fat Loss  (00:23:08) Our Brain Talks To Our Fat (00:25:00) The Most Incredible & Dangerous Fat Loss Agent  (00:27:28) Losing Fat Is a Two-Part Process: Mobilization and Oxidation   (00:32:25) The Critical Role of Adrenaline/Epinephrine, But NOT from Adrenal Glands  (00:34:45) Fidgeting & Shivering: A Powerful Science-Supported Method For Fat Loss  (00:41:24) How Fidgeting Works: Promotes Epinephrine Release into Fat. “N-E-A-T”  (00:44:55) Two Ways of Using Shivering To Accelerate Fat Loss   (00:47:30) White, Brown & Beige Fat; & Using Cold-Induced Shiver To Burn Fat  (00:50:25) How To Use Cold Properly To Stimulate Fat Loss: Succinate Release Is Key/Shiver  (00:52:26) Exact Protocols: (1-5X per week); Don’t Adapt! Submerge and Exit “Sets & Reps”  (00:56:15) thecoldplunge.com see “protocols” tab Cold-Shiver-Fat-Loss Tool (cost free)  (00:58:03) If Fat-Loss Is Your Goal, Avoid Cold Adaptation: Remember Polar Bear Swimmers   (00:58:17) Irisin: Underwhelming; Succinate Is The Real Deal  (01:00:00) Brown Fat, Why Babies Can’t Shiver and Becoming a Hotter Furnace, Adding Heat  (01:01:55) Ice On Back of The Neck, Cold Underpants: Not A Great Idea For Fat Loss  (01:04:00) A Key Paper For the Aficionados: www.ncbi.nlm.nih.gov/pmc/articles/PMC2826518/  (01:05:00) Spot Reduction: There May Be Hope After All. Targeting Specific Fat Pads.  (01:09:20) Exercising For Fat Loss: What Is Best? High Intensity, Sprinting, Moderate Intensity?   (01:13:30) Exercising Fasted: Does It Truly Accelerate Fat Loss/Oxidation.   (01:16:30) The 90 Minute Rule: After 90 Minutes, The Fasted Exercisers Start To Burn More Fat  (01:18:15) If High-Intensity Training Is Done First, The Benefits of Fasting Arrive Before 90min.  (01:22:44) Post-Exercise Metabolic Increases: How To Bias This Toward Fat Oxidation  (01:26:05) A Protocol For Exercise-Induced Fat Loss; Adrenalin Is The Effector  (01:28:50) Supplements/Compounds For Fat Loss Part: Caffeine Fidgeting, & Caffeine Adaptation  (01:34:30) Ephedrine, Fenfluramine: Removed From Market Due to Safety Concerns  (01:35:22) GLP1 (Glucagon-Like Peptide 1), Yerba Mate, Guayusa Tea, Semaglutide   (01:40:30) Berberine, Metformin: Glucose/Insulin Reduction, Increase Fat Oxidation: But Caution  (01:41:28) Gardner Lab Results: What You Eat May Not Matter, But Adherence Is Key Tool  (01:43:00) examine.com & Enter “Yerba Mate”: Lowers Heart Rate Even Though Is a Stimulant  (01:44:35) Acetly-L-Carnitine: Facilitates Fat Oxidation  (01:48:00) Summary List of Tools & How Nervous System Controls Fat Loss  (01:51:20) Cost Free & Other Ways To Support Our Podcast, Making Sure We See Feedback  Title Card Photo Credit: Mike Blabac Disclaimer

    🔑 Key Takeaways

    • The nervous system collaborates with cells to promote fat loss. Hormones, thermogenic mil, and metabolism impact calories burned. Using science-based tools like cold exposure and activating brown/beige fat will accelerate fat loss.
    • Prioritize quality sleep, consume essential fatty acids from fatty fish and grass-fed meats, satisfy sugar cravings with glutamine and amino acid-rich foods like cottage cheese, and incorporate Brazil nuts for selenium to support thyroid function and metabolism for better fat loss results.
    • Ingesting fermented foods daily supports the gut microbiome and thyroid hormone with probiotics, iodine, and selenium. Belief effects play a significant role in weight and fat loss, and a balanced approach uses quality science and physiology to increase fat loss rates.
    • Understanding how your nervous system controls your body's thermogenic environment and utilizing methods like fat mobilization and oxidation can help you effectively burn more fat without resorting to dangerous compounds like DNP.
    • To burn fat, it's important to activate your nervous system through movement. Subtle movements like shivering and neuron-activating exercises like yoga and pilates can promote more fat liberation and oxidation. It's not just about calorie deficit, but also nervous system activation.
    • Fidgeting throughout the day, even in subtle ways, can help burn extra calories and aid in weight loss goals, which can be particularly helpful for those who are time-limited or not yet ready to embrace regular exercise.
    • Simple movements like fidgeting, standing up, and pacing release epinephrine that burns calories through Non-Exercise Activity Thermogenesis (NEAT). Shivering and cold exposure can also trigger fat loss through oxidation of fatty acids and brown fat activation.
    • Cold exposure through taking cold showers or ice baths 1-5 times a week can increase brown fat thermogenesis and fat burning by triggering the release of Ate S U C C I N a T E, resulting in more calorie burn. However, consult a doctor before attempting to avoid hypothermia and heart shock.
    • Gradually increasing cold exposure can stimulate brown fat thermogenesis, leading to fat loss and other health benefits such as reduced inflammation. Key is to reach the shiver point and avoid building up tolerance too quickly.
    • Gradually increasing exposure to cold environments and timing/types of exercises can boost metabolism and fat loss through brown fat and neural innovation. Spot reduction remains unproven but intriguing for further research.
    • Engage in novel types of movements during exercise such as HIIT, SIT, and MICT to mobilize stubborn body fat pads. Choose exercise based on personal preference and goals.
    • Mix up your workout routine with interval training and moderate continuous training to maximize cardiovascular benefits and fat oxidation, while considering individual factors and goals.
    • High intensity exercise for 20 to 60 minutes, followed by medium intensity exercise, with low insulin levels, can burn more body fat. Depleting glycogen before steady state exercise is crucial for optimal results.
    • A combination of high intensity training followed by moderate to low intensity training is the best way to burn fat. Engaging in regular exercise that you enjoy is crucial for long-term success.
    • Caffeine can aid in burning fat and improving exercise results, but it must be consumed within safe dosages and is not a substitute for healthy behavior modifications. Always prioritize the science and incorporate exercise for optimal cardiovascular health.
    • Drinking mate tea prior to exercise can help burn more fat, and reusing mate tea leaves can increase its benefits. Gua tea is a sweeter alternative that also triggers fat burning. However, prescription drugs should not be taken without a doctor's guidance.
    • Lowering insulin levels through diet and compounds like burberine, Metformin, carnitine, Ma Gua, GLP one and Acetyl L Carnitine can increase fat oxidation. Adherence to a low or moderate carbohydrate diet is important to achieve this goal. Find a diet that works for you and is healthy.
    • Supplementing with LCD L-carnitine may improve cellular metabolism, reduce inflammation, and improve fertility. While not necessary for fat loss, other methods include increasing caloric burn through exercise and utilizing the GLP one pathway through certain compounds.

    📝 Podcast Summary

    Science-Based Tools to Accelerate Fat Loss

    Fat loss is governed by the nervous system and its collaboration with cells like Lia and macrophages, which can encourage accelerated fat loss. It's important to acknowledge the calories in versus calories out formula, but the calories burned portion is strongly influenced by factors including hormones, thermogenic mil, metabolism, and the level of innovation between your nervous system and fat. Neurons connect to various kinds of body fat and can change the probability of its burning. By incorporating science-based tools, such as using cold, brown fat, beige fat, and neat, one can greatly accelerate the fat loss process.

    Foundational Steps for Optimal Health and Fat Loss

    To achieve the most out of any exercise or fat loss protocol, focus on getting the foundation of your health, hormones, and metabolism right. Quality and sufficient sleep, along with essential fatty acids from foods like fatty fish and grass-fed meats, can improve mood and metabolism while promoting good fat loss. To satisfy sugar cravings, try glutamine and amino acid-rich foods like cottage cheese. To support the thyroid system and metabolism, aim to get enough selenium by incorporating Brazil nuts into your diet. Making these small changes can help improve your overall health and position yourself for better fat loss results.

    The Power of Fermented Foods and Belief Effects on Gut Health and Fat Loss.

    Ingesting fermented foods daily can greatly assist in supporting the gut microbiome and thyroid hormone, as they are a good source of probiotics, iodine, and selenium. Moreover, belief effects also play a significant role in weight loss and fat loss. Simply being informed that movement and exercise can be beneficial for health can lead to enhanced fat and body loss. The power of belief can affect how we think, perform activities, and our physiology. A balanced approach lies between the hardcore metabolic science and belief effects, rooted in quality peer-reviewed science and physiology, that can leverage to increase the rates of fat loss.

    Using Thermogenesis to Accelerate Fat Loss

    Fat loss is heavily influenced by your thermogenic environment, which is controlled by your nervous system. While DNP is a highly fatal compound used by bodybuilders and athletes to lose weight, there are other ways to change the relationship between neurons and fat in your body to accelerate fat loss. This involves two processes - fat mobilization and fat oxidation. To mobilize fat, you need to break the backbone between glycerol and fatty acids. Thermogenesis is a leverage point that can significantly impact fat utilization, but it is often overlooked in favor of diet and exercise. Understanding the science behind fat utilization can help you effectively burn more fat.

    How Movement and Nervous System Activation Can Help Burn Fat

    To burn fat, you need to mobilize fat and then oxidize it to convert it into energy. This process is controlled by your nervous system, and movement is a powerful way to stimulate the release of adrenaline into fat, promoting more liberation and oxidation. Subtle movements like shivering can greatly increase fat loss, and it's not just induced by cold. Additionally, neuron-activating exercises like yoga and pilates can help activate the nervous system and mobilize fat. It's not just about calorie deficit but also about how you activate your nervous system to promote fat loss.

    Fidgeting can increase calorie burn and aid weight loss.

    Fidgeters burn anywhere between 800 to 2,500 calories more than the control group, and moving around a lot throughout the day greatly increases energy burn. This is a powerful way to increase calories burned, which can be especially beneficial for people who are already slightly overweight and averse to exercise. Fidgeting can lead to considerable weight loss, with studies showing a 20 to 30% increase in weight loss when incorporating fidgeting into weight loss goals. While exercise is important, increasing calorie burn through fidgeting can be a useful tool for those who are time-limited or not ready to embrace exercise. Even subtle movements can engage certain aspects of our musculature to burn more calories.

    How Subtle Movements Can Help You Burn Calories and Lose Fat

    Subtle movements such as fidgeting, standing up, walking around and pacing trigger epinephrine release from neurons and stimulate the mobilization and oxidation of fat, resulting in considerable calorie burn. This is referred to as Non-Exercise Activity Thermogenesis (NEAT) and can help offset excessive calorie intake and even contribute to fat loss. Shivering is another strong stimulus for fat loss through mobilization and oxidation of fatty acids. Cold exposure can increase metabolism and fat loss, but the protocol for doing so is often incorrect. Brown fat, which is rich in mitochondria, can convert food into energy and contribute to fat loss.

    How Cold Exposure can Help You Burn More Calories

    Cold exposure can increase brown fat thermogenesis and fat burning, leading to a stronger and hotter furnace that burns more calories. Shivering triggers the release of Ate S U C C I N a T E, a molecule that increases brown fat thermogenesis and fat burning. One to five times a week exposure to cold through cold shower or ice bath is beneficial for triggering the shiver-induced release of Ate S U C C I N a T E. Getting in and out of the cold without drying off can stimulate more shivering and increase the release of Ate S U C C I N a T E. However, it is important to get approval from a doctor before attempting cold exposure to avoid hypothermia and heart shock.

    Using Cold Exposure for Fat Loss and Beyond

    Cold exposure can accelerate fat loss, but it's important to find the right temperature and properly induce shivering. It's recommended to get in one to five times a week and not build up tolerance too quickly. A fat loss optimization protocol involves finding a temperature that induces shivering, then getting out after a minute and getting back in for one to three minutes while aiming to induce shivering again. It's important to access the shiver point to trigger brown fat thermogenesis and not just try to withstand the cold. Cold exposure can also promote resilience and reduce inflammation, but be cautious not to build up tolerance too fast.

    The Role of Brown Fat and Neurons in Thermogenesis and Fat Loss

    Brown fat is an important factor in regulating thermogenesis and metabolism, especially in infants. Exposure to cold environments can increase brown fat, leading to an increase in metabolism and fat loss. However, it is important to gradually increase exposure to cold and not become too adapted. Additionally, exercise timing and types can vastly improve fat loss. Neurons play a critical role in the control of white and brown adipose tissue, and neural innovation of white adipose tissue can help control lipolysis. While spot reduction was previously considered a myth, the issue remains interesting and requires further study.

    Exercise may trigger activation of neurons in specific fat pads for spot reduction.

    Spot reduction of fat may soon be possible using exercise that triggers the activation of neurons in specific fat pads. Engaging in novel types of movements during exercise may enhance the mobilization of stubborn body fat pads. Different types of exercise, including high intensity interval training (HIIT), sprint interval training (SIT), and moderate intensity continuous training (MICT), can have varying effects on hormones and metabolism, and should be chosen based on individual goals and preferences.

    How to Optimize Your Workout for Fitness and Weight Loss

    Interval training involving bursts of high intensity activity followed by recovery periods can be more effective than continuous moderate intensity training for fitness and weight loss. The ideal duration of high intensity bursts ranges from 60 to 240 seconds with sub-maximal efforts. Moderate intensity continuous training at 40-60% VO2 max or 55-70% max heart rate is another option for those looking for cardiovascular benefits. While fasted exercise may not specifically increase fat burning during short periods, research suggests that after 90 minutes of moderate intensity exercise, fasting beforehand can lead to increased fat oxidation. It is important to consider individual factors and goals when determining the most beneficial exercise regimen.

    Optimize Your Workouts for Fat Burning

    To burn more body fat during exercise, it's best to perform high intensity exercise for 20 to 60 minutes, followed by medium intensity exercise. If done fasted, the switch over point to burning body fat comes earlier. Insulin must be low for fat burning to occur, so fasting or consuming fats and proteins before exercise can be helpful. The duration of exercise doesn't matter as much as the intensity, but it's important to deplete glycogen before moving to steady state exercise. Overall, burning more fat during exercise is achievable with the right approach.

    The Optimal Exercise Routine for Fat Loss

    When it comes to fat loss, high intensity training followed by moderate to low intensity training is optimal because high intensity exercise burns more glycogen during the activity but post-exercise oxygen consumption goes up resulting in more fat oxidation. On the other hand, low to moderate intensity exercise leads to glycogen being burned after the exercise, which ultimately reduces fat oxidation. Therefore, exercising regularly with high intensity workouts, followed by low to moderate intensity training or simply going about your day, is beneficial for fat loss. This is because it increases your basal metabolic rate due to the way it engages the nervous system. It's important to pick exercises that you enjoy and can do regularly.

    Using Caffeine Safely and Effectively for Fat Burning and Exercise Enhancement

    Caffeine can be effective for burning fat by increasing the amount of epinephrine released, leading to increased fat oxidation. However, it should be ingested safely and within recommended dosages. Incorporating caffeine before exercise can enhance the amount of fat that one burns in any duration, and it can shift the percentage of fat oxidized compared to glycogen. Fidgeting alone can be great, but exercise is necessary for activating positive health effects of the cardiovascular system. Caffeine can be used as a supplement to increase fat loss, but it should not be relied on as a magic pill. It's essential to understand the science and prioritize behavioral tools before turning to supplements or extracts from diets.

    Mate and Gua tea can aid fat burning during exercise

    Drinking mate tea prior to exercise can increase fat burning and shift metabolism towards enhanced burning of fat. Mate tea triggers the ingestion of GLP one, which facilitates fat oxidation, and increases the percentage of fat burned during exercise. Pharmaceutical companies are developing drugs that utilize the GLP one pathway for the treatment of diabetes and obesity. However, prescription drugs should not be taken without the requirement of a doctor. It is possible to reuse mate tea leaves to extract more of the beneficial compounds increasing GLP one. Those seeking an alternative to mate tea may prefer gua tea, which is sweeter in taste and also triggers the GLP one pathway.

    Lowering Insulin and Increasing Fat Oxidation with Compounds and Diets.

    Reducing insulin can increase fat oxidation, and there are compounds such as burberine, Metformin, and carnitine that can aid in this process. It doesn't matter which diet you follow as long as you can adhere to it and keep insulin levels low. Lower or moderate carbohydrate diets tend to help with this. Monte and other compounds such as Ma Gua and GLP one can increase fat oxidation, but always be careful to explore these options with a prescription. Acetyl L carnitine can also aid in the conversion of fatty acids into ATP for increased fat loss. It's important to find an eating plan that is beneficial for your health and allows you to stick to the particular nutrition protocol.

    Benefits of Supplementing with L-Carnitine & Other Fat Loss Methods

    Supplementing with LCD L carnitine can offer a variety of positive effects on cellular metabolism, including reducing ammonia and C reactive protein levels, slightly lowering blood glucose and overall cholesterol levels, and improving fat oxidation rates. It has also been shown to reduce fatigue during exercise and lower inflammatory markers like interleukin six. Additionally, it has strong effects on rates of pregnancy and sperm quality. Although not necessary for fat loss, supplementing with acetyl L carnitine can help convert fatty acids into energy. Other methods for fat loss include increasing caloric burn through neat fidgeting, cold exposure, and exercise, as well as utilizing the GLP one pathway through the ingestion of certain compounds like ma or OSA.

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    Dr. Casey Means: Transform Your Health by Improving Metabolism, Hormone & Blood Sugar Regulation

    Dr. Casey Means: Transform Your Health by Improving Metabolism, Hormone & Blood Sugar Regulation
    In this episode, my guest is Dr. Casey Means, M.D., a physician trained at Stanford University School of Medicine, an expert on metabolic health and the author of the book, "Good Energy." We discuss how to leverage nutrition, exercise and environmental factors to enhance your metabolic health by improving mitochondrial function, hormone and blood sugar regulation.  We also explore how fasting, deliberate cold exposure and spending time in nature can impact metabolic health, how to control food cravings and how to assess your metabolic health using blood testing, continuous glucose monitors and other tools.  Metabolic dysfunction is a leading cause of chronic disease, obesity and reduced lifespan around the world. Conversely, improving your mitochondrial and metabolic health can positively affect your health span and longevity. Listeners of this episode will learn low- and zero-cost tools to improve their metabolic health, physical and mental well-being, body composition and target the root cause of various common diseases. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Maui Nui Venison: https://mauinuivenison.com/huberman  Eight Sleep: https://eightsleep.com/huberman  AeroPress: https://aeropress.com/huberman  InsideTracker: https://insidetracker.com/huberman  Momentous: https://livemomentous.com/huberman Timestamps 00:00:00 Dr. Casey Means 00:02:18 Sponsors: Maui Nui, Eight Sleep & AeroPress 00:06:32 Metabolism, Metabolic Dysfunction, Medicinal Blindspot 00:14:17 Trifecta of Bad Energy 00:24:02 Western Living, United States, Specialization & Medicine 00:27:57 Insulin Resistance, Tool: Mitochondrial Capacity & Exercise 00:33:33 Sponsor: AG1 00:35:03 Tools: Walking & Glucose; Frequent Movement 00:44:25 Tools: Exercises to Improve Mitochondrial Capacity; Desk Treadmill 00:51:18 Soleus Push-Ups & Fidgeting, Non-Exercise Activity Thermogenesis (NEAT) 00:57:14 Sponsor: InsideTracker 00:58:21 Tool: Blood Test Biomarkers, Vital Signs & Mitochondrial Function 01:11:16 Navigate Medical System & Blood Tests, Consumer Lab Testing 01:16:46 Tool: Environmental Factors; Food, Life as a Process 01:21:58 Tool: Ultra-Processed vs. Real Food, Obesity, Soil & Micronutrients 01:32:03 Ultra-Processed Foods: Brain & Cellular Confusion 01:39:10 Tools: Control Cravings, GLP-1 Production, Microbiome Support 01:51:42 Ozempic, GLP-1 Analogs; Root Cause & Medicine 02:00:54 Tool: Deliberate Cold & Heat Exposure, Brown Fat 02:07:27 Tool: Intermittent Fasting & Metabolic Flexibility; Insulin Sensitivity 02:17:03 Tool: Continuous Glucose Monitors (CGMs) & Awareness, Glucose Spikes 02:24:34 Tool: CGMs, Glycemic Variability, Dawn Effect, Individuality 02:33:10 Sleep; Continuous Monitoring & Biomarkers 02:37:39 Mindset & Safety, Stress & Cell Danger Response 02:44:04 Tool: Being in Nature, Sunlight, Fear 02:54:44 Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Social Media, Neural Network Newsletter Disclaimer

    GUEST SERIES | Dr. Matt Walker: Improve Sleep to Boost Mood & Emotional Regulation

    GUEST SERIES | Dr. Matt Walker: Improve Sleep to Boost Mood & Emotional Regulation
    This is episode 5 of our 6-part special series on sleep with Dr. Matthew Walker, Ph.D., a professor of neuroscience and psychology at the University of California, Berkeley and the host of The Matt Walker Podcast. In this episode, we explain the connection between sleep and mood, emotional regulation and mental well-being.  We explain the role of rapid eye movement (REM) sleep in processing emotions and emotional memories and why sleep deprivation causes agitation, impulsivity and emotional reactivity.  We also discuss why sleep disruption is a hallmark feature of PTSD, anxiety, depression, suicidality, and other psychiatric conditions.  We explain protocols for improving REM sleep and other sleep phases in order to harness the therapeutic power of quality sleep to feel calmer and emotionally restored. This episode describes various actionable tools to improve sleep for those struggling with mental health or mood and those wanting to bolster their overall state and well-being.  The next episode in this special series explores dreams, including lucid dreaming, nightmares and dream interpretation. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman LMNT: https://drinklmnt.com/huberman BetterHelp: https://betterhelp.com/huberman InsideTracker: https://insidetracker.com/huberman  Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Sleep & Mental Health (00:01:09) Sponsors: Eight Sleep, LMNT & BetterHelp (00:05:14) Emotions & Sleep, Amygdala (00:17:27) Emotional Memory & Sleep (00:25:48) “Overnight Therapy” & REM Sleep, Noradrenaline (00:29:13) Sponsor: AG1 (00:30:27) Sleep to “Remember & Forget”, Trauma; REM Sleep (00:38:27) Hinge Analogy; Motivation, Impulsivity & Addiction (00:47:08) Tool: Improve REM Sleep, Social Jet Lag, Alcohol & THC, Addiction (00:56:18) Sponsor: InsideTracker (00:57:23) Post-Traumatic Stress Disorder (PTSD) & REM Sleep (01:06:53) Noradrenaline & REM Sleep, PTSD & Prazosin (01:09:40) Addiction, Non-Sleep Deep Rest (NSDR); Liminal States (01:16:46) Anxiety & Sleep, Mood vs. Emotions (01:23:50) Deep Non-REM Sleep & Anxiety, Sleep Quality (01:28:51) Tool: Improve Deep Non-REM Sleep, Temperature; Alcohol (01:34:56) Suicidality & Sleep, Pattern Recognition; Nightmares (01:46:21) Depression, Anxiety & Time Context (01:51:24) Depression, Too Much Sleep?; REM Changes & Antidepressants (01:57:37) Sleep Deprivation & Depression (02:01:34) Tool: Circadian Misalignment & Mental Health, Chronotype (02:04:05) Tools: Daytime Light & Nighttime Darkness; “Junk Light” (02:13:04) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter Disclaimer

    AMA #17: Making Time for Fitness, Top Sleep Tools & Best Learning Strategies

    AMA #17: Making Time for Fitness, Top Sleep Tools & Best Learning Strategies
    Welcome to a preview of the 17th Ask Me Anything (AMA) episode, part of Huberman Lab Premium. Huberman Lab Premium was launched for two main reasons. First, it was launched in order to raise support for the main Huberman Lab podcast — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation. Read our Annual Letter 2023. If you're an existing Premium member, you can login to access the full episode. If you're not a member, you can join Huberman Lab Premium to enjoy exclusive content, including monthly Ask Me Anything (AMA) episodes, AMA transcripts, podcast episode transcripts, early access to live events and help advance human scientific research. Resources Foundational Fitness Protocol Timestamps (00:00:00) Introduction to AMA #17 (00:00:14) Exciting Announcement (00:02:16) Diving Into the Foundational Fitness Protocol (00:09:37) Flexibility in Your Fitness Routine (00:17:12) Optimizing Workout Times & Prioritizing Health (00:23:31) Closing Thoughts & Huberman Lab Premium Benefits In the full AMA episode, we discuss: Periodization & the Philosophy of Fitness Unlocking the Secrets of Sleep: Insights & Tools Chronotypes and Personalized Sleep Strategies The QQRT Formula: Quantity, Quality, Regularity & Timing of Sleep Exploring Naps & Non-Sleep Deep Rest (NSDR) Effective Learning & Note-Taking Strategies The Power of Teaching & Self-Testing in Learning Title Card Photo Credit: Mike Blabac Disclaimer

    Protocols to Strengthen & Pain Proof Your Back

    Protocols to Strengthen & Pain Proof Your Back
    In this episode, I explain how to strengthen and build a stable, pain-free back and how to reduce or eliminate existing back pain. I explain the anatomy and physiology of the spinal cord and vertebrae, intervertebral disks and nerve pathways, and the abdominal and back muscles that together can be leveraged to stabilize the back.  Then, I describe protocols: “McGill’s Big 3” exercises, a highly effective psoas stretch, abdominal stabilization, breathing techniques, and protocols to reinforce essential supports for the back, including the neck, pelvis, feet, and toes.  I also explain how you can reduce and potentially eliminate back pain and sciatica using a specific type of bar hang, “cobra push-ups,” medial-glute strengthening exercises, and more.  Back pain greatly impedes one’s ability to enjoy daily activities; this episode provides zero-cost, minimal time-investment protocols to improve your back strength and stability and allow you to move through life pain-free and with ease and mobility.  For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman AeroPress: https://aeropress.com/huberman Joovv: https://joovv.com/huberman Waking Up: https://wakingup.com/huberman Plunge: https://plunge.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Back Health (00:03:47) Sponsors: AeroPress, Joovv & Waking Up (00:07:57) Back Anatomy: Spine, Vertebrae, Spinal Cord (00:12:07) Spinal Cord & Nerves; Herniated Discs (00:19:50) Build Strong Pain-Free Back; Bulging Discs (00:24:26) Back Pain & Professional Evaluation; Tool: Spine Self-Assessment  (00:34:58) Sponsor: AG1 (00:36:29) Tool: McGill Big 3 Exercises, Curl-Up (00:44:40) Tool: McGill Big 3 Exercises, Side Plank (00:53:13) Tool: McGill Big 3 Exercises, Bird Dog; Back Pain (01:04:10) Sponsor: Plunge (01:05:37) Tool: Back Pain & Oreo Analogy, Bar Hang (01:10:34) Time & Back Pain; Tool: Reversing Disc Herniation, Cobra Push-Ups  (01:21:28) Sciatica, Referred Pain, Herniated Disc (01:24:21) Tool: Improve Spine Stability, Strengthen Neck (01:29:23) Tools: Strengthen Feet, Toe Spreading (01:34:35) Tools: Belly Breathing; Stagger Stance (01:42:03) Tools: Relieve Low Back Pain, Medial Glute Activation; Rolled Towel (01:50:59) Tool: Psoas Stretching (01:57:00) Tool: Back Awareness; Strengthen & Pain-Proof Back (02:05:49) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter Disclaimer

    GUEST SERIES | Dr. Matt Walker: Using Sleep to Improve Learning, Creativity & Memory

    GUEST SERIES | Dr. Matt Walker: Using Sleep to Improve Learning, Creativity & Memory
    This is episode 4 of a 6-part special series on sleep with Dr. Matthew Walker, Ph.D., a professor of neuroscience and psychology at the University of California, Berkeley, and author of the best-selling book "Why We Sleep." In this episode, we discuss the relationship between sleep, learning and creativity.  We explain why and how sleep before and after a learning bout can improve memory and performance for both cognitive tasks and physical skills. We also discuss how to use time learning and sleep, how to use naps, non-sleep deep rest states, and caffeine to optimize learning, and the mechanisms for sleep and memory consolidation.  We also explain the critical role that sleep plays in creativity and one's ability to discover novel solutions to challenges and problems.  This episode is filled with actionable information on using sleep to enhance skill learning and improve memory and creativity.  The next episode in this guest series explains how sleep benefits emotional regulation and mental health.  For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Helix Sleep: https://helixsleep.com/huberman  WHOOP: https://join.whoop.com/huberman  Waking Up: https://wakingup.com/huberman  InsideTracker: https://insidetracker.com/huberman  Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Sleep & Learning (00:00:59) Sponsors: Helix Sleep, Whoop & Waking Up (00:05:48) Learning, Memory & Sleep (00:09:32) Memory & Sleep, “All-Nighters”, Hippocampus (00:13:46) Naps & Learning Capacity (00:16:59) Early School Start Times, Performance & Accidents (00:26:38) Medical Residency & Sleep Deprivation (00:29:35) Sponsor: AG1 (00:30:49) Tool: Sleep Before Learning; Cramming Effect (00:35:09) Tools: Caffeine; Timing Peak Learning; “Second Wind” (00:44:25) Memory Consolidation in Sleep (00:55:07) Sleepwalking & Talking; REM-Sleep Behavioral Disorder (01:00:16) REM Sleep Paralysis, Alcohol, Stress (01:07:41) Sponsor: InsideTracker (01:08:46) Skills, Motor Learning & Sleep (01:17:03) Tool: Timing Sleep & Learning, Skill Enhancement (01:20:00) Naps; Specificity & Memory Consolidation, Sleep Spindles (01:27:21) Sleep, Motor Learning & Athletes; Automaticity (01:34:10) Can Learning Improve Sleep? (01:39:13) Tool: Exercise to Improve Sleep; Performance, Injury & Motivation (01:44:38) Pillars of Health; Dieting & Sleep Deprivation (01:49:35) Performance & Poor Sleep, Belief Effects, “Orthosomnia” (01:57:03) “Overnight Alchemy”, Sleep & Novel Memory Linking (02:05:58) Sleep & Creativity (02:11:09) Tools: Waking & Technology; Naps; “Sleep on a Problem” (02:20:51) Creative Insight & Sleep (02:26:18) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter Disclaimer

    Dr. Bonnie Halpern-Felsher: Vaping, Alcohol Use & Other Risky Youth Behaviors

    Dr. Bonnie Halpern-Felsher: Vaping, Alcohol Use & Other Risky Youth Behaviors
    In this episode, my guest is Dr. Bonnie Halpern-Felsher, PhD, FSAHM. She is a professor of pediatrics and adolescent medicine and a developmental psychologist at Stanford University School of Medicine. Dr. Halpern-Felsher is a world expert in adolescent decision-making and risk-taking behaviors. She explains the huge increase in vaping (e-cigarettes) by young people. She explains why vaping nicotine and cannabis is particularly dangerous to the developing brain. We discuss the rise in vaping addiction, the unique social pressures and social media influences faced by youth that make quitting challenging, and interventions to aid them in quitting or reducing use. We also discuss the role of technology and social media. And, the use of alcohol, nicotine pouches, fentanyl, and other risky behaviors that adolescents face now. This episode should interest parents, teachers, coaches, teens, and families. It covers the current youth substance use landscape and also covers resources and ways to quit these addictive behaviors.  For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman  Mateina: https://drinkmateina.com/huberman  LMNT: https://drinklmnt.com/huberman  Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Bonnie Halpern-Felsher (00:01:40) Sponsors: Eight Sleep, Mateina & LMNT  (00:05:38) Adolescence (00:09:19) Household Conflict, Parents; Smart Phones (00:12:35) Smart Phones & Social Media (00:18:25) Vaping, E-Cigarettes, Nicotine & Cannabis (00:23:46) Adolescent Nicotine Use: Marketing, Flavors (00:30:41) Sponsor: AG1 (00:32:13) Nicotine Initiation, Freebase vs. Salt-Based Nicotine, Concentration (00:41:35) Addiction & Withdrawal; E-Cigarette Access (00:48:48) Vaping Health Hazards, Aldehydes, Flavors (00:56:32) Sponsor: Waking Up (00:57:48) “Just Say No”, Adolescent Defiance (01:04:21) Cannabis & Potency, Blunts, E-Cigarette Combinations (01:10:30) Psychosis, THC & Adolescence (01:14:11) Quitting Nicotine & Cannabis; Physical & Social Withdrawal Symptoms (01:23:05) Social Pressures, Quitting Vaping, Environment Concerns (01:30:08) Teen Activities, Social Media, Autonomy (01:36:28) Risky Behaviors, Alcohol, Driving, Sexual Behavior (01:43:27) International E-Cigarette Use, Regulation (01:46:10) Nicotine Pouches, Health Risks; Tolerance (01:53:25) Tools: Vaping Interventions, Decision Making, Harm Reduction (02:02:37) Fentanyl, Drug Testing, Recreational Drug Use (02:13:45) Tool: Organic Conversations & Risky Behavior (02:17:20) Long-Term Goals & Teens; Vaping, Pornography & Teens (02:24:08) Mental Health Crisis & Substance Use (02:29:11) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter Disclaimer